Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Teff vs Bulgur - In-Depth Nutrition Comparison

Compare

The main differences between Teff and Bulgur

  • Teff has more Manganese, Iron, Copper, Phosphorus, Zinc, Calcium, Vitamin B1, and Vitamin B2, however Bulgur has more Fiber, and Vitamin B3.
  • Daily need coverage for Manganese from Teff is 269% higher.
  • Bulgur has 5 times less Calcium than Teff. Teff has 180mg of Calcium, while Bulgur has 35mg.

Food types used in this article are Teff, uncooked and Bulgur, dry.

Infographic

Teff vs Bulgur infographic
Copy infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
8
:
0
Bulgur
Contains more Iron +210.2%
Contains more Calcium +414.3%
Contains more Magnesium +12.2%
Contains more Copper +141.8%
Contains more Zinc +88.1%
Contains more Phosphorus +43%
Contains less Sodium -29.4%
Equal in Potassium - 410
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +210.2%
Contains more Calcium +414.3%
Contains more Magnesium +12.2%
Contains more Copper +141.8%
Contains more Zinc +88.1%
Contains more Phosphorus +43%
Contains less Sodium -29.4%
Equal in Potassium - 410

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
4
:
6
Bulgur
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B6 +40.9%
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +10.9%
Equal in Vitamin A - 9
Equal in Vitamin K - 1.9
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B6 +40.9%
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +10.9%
Equal in Vitamin A - 9
Equal in Vitamin K - 1.9

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
29
Bulgur
Mineral Summary Score
133
Teff
69
Bulgur

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
74%
Bulgur
Carbohydrates
73%
Teff
76%
Bulgur
Fats
11%
Teff
6%
Bulgur

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Bulgur
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 5mg)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.43g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.217g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Teff Bulgur Opinion
Calories 367 342 Teff
Protein 13.3 12.29 Teff
Fats 2.38 1.33 Teff
Vitamin C 0 Bulgur
Carbs 73.13 75.87 Bulgur
Cholesterol 0 Teff
Vitamin D 0 Bulgur
Iron 7.63 2.46 Teff
Calcium 180 35 Teff
Potassium 427 410 Teff
Magnesium 184 164 Teff
Sugar 1.84 0.41 Bulgur
Fiber 8 12.5 Bulgur
Copper 0.81 0.335 Teff
Zinc 3.63 1.93 Teff
Starch 36.56 Teff
Phosphorus 429 300 Teff
Sodium 12 17 Teff
Vitamin A 9 9
Vitamin E 0.08 0.06 Teff
Vitamin D 0 Bulgur
Vitamin B1 0.39 0.232 Teff
Vitamin B2 0.27 0.115 Teff
Vitamin B3 3.363 5.114 Bulgur
Vitamin B5 0.942 1.045 Bulgur
Vitamin B6 0.482 0.342 Teff
Vitamin B12 0 Bulgur
Vitamin K 1.9 1.9
Folate 27 Bulgur
Trans Fat
Saturated Fat 0.449 0.232 Bulgur
Monounsaturated Fat 0.589 0.173 Teff
Polyunsaturated fat 1.071 0.541 Teff
Tryptophan 0.139 0.19 Bulgur
Threonine 0.51 0.354 Teff
Isoleucine 0.501 0.455 Teff
Leucine 1.068 0.83 Teff
Lysine 0.376 0.339 Teff
Methionine 0.428 0.19 Teff
Phenylalanine 0.698 0.58 Teff
Valine 0.686 0.554 Teff
Histidine 0.301 0.285 Teff
Fructose 0.47 Teff

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.